Stock your kitchen with DASH staples

You're more likely to prepare healthy dishes if you have healthy foods on hand. Try to keep these staples in your home:

Fruits. Choose a variety of fresh fruits, such as apples, oranges and bananas. Add variety by looking beyond the ordinary to apricots, dates and berries. Select fruit canned in its own juice , not in heavy syrup, and frozen fruit without added sugar.

Vegetables. Buy fresh, frozen or canned vegetables, such as tomatoes, carrots, broccoli and spinach. Choose frozen vegetables without added salt or butter or sauces, and opt for canned vegetables low in sodium.

Rinse it off. Rinse canned foods, such as tuna, beans and vegetables, before using to wash away some excess salt.

Beware of broth. Saute onions, mushrooms or other vegetables in water or a little low-sodium broth. But because even low-sodium broth can add lots of unnecessary sodium, sometimes a healthy oil may be the best option.

Cut back on meat. Prepare stews and casseroles with only two-thirds of the meat the recipe calls for, adding extra vegetables, brown rice, tofu, bulgur or whole-wheat pasta instead.

If you tend to cook or bake in ways that call for lots of fat and sodium, don't be afraid to modify your recipes. Experiment with spices, substitutions or recipes you wouldn't normally try. You may be pleasantly surprised by what you create — and it could be the start of new family traditions.

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